Warm Up: Myofascial release, then range of motion drills and mobility work. Next, perform a 25 minute trail run at a moderate pace.

Strength:
1) Front squat - Work up to a 2 RM for the day
2) Power snatch - Work up to a max for the day and perform 3 singles at that weight.
3) Snatch pulls - 110%x2, 120%x2, 125%x2
3) Power clean + push jerk - Work up to a max for the day.

Work Capacity: Complete as many rounds as possible in 15 minutes of:
Row 250m
10x push ups
Run 200m